How to Quit Drinking Without AA

From the book
How to Quit Drinking Without AA
(for more about this book, click here)

Table of Contents

Your Guide to Recovery

Preface

Introduction: How this Book Can Help

PART ONE: WHAT DOES ALCOHOL MEAN TO YOU?

Chapter 1: New View of Alcoholism

A Way of Coping
Something You Learned
A Non-Alcoholic Part of You
Your Own Special Struggle
A Physical Addiction
A Disease Controlled by Diet

Chapter 2: Are You an Alcoholic Drinker?

You’re the Best Judge
~ Test for Alcoholism #1: One Question
Stop Hiding
~ Worksheet #1: Denials and Excuses
Now Take Another Look
~ Test for Alcoholism #2
What’s the Verdict?

Chapter 3: Are the Benefits Worth the Problems?

The Benefits of Drinking
~ Worksheet #2: My Reasons for Drinking
The Problems It Causes
Is Alcohol Hurting You More Than You Know?
~ Practice #1: Dialogue with Body
Alcohol and Your Health
~ Checklist #1: Checklist of Medical Problems
Will You Need In-Patient Care When You Quit?
Your Evaluation of the Problems
~ Worksheet #3: Problems You’d Like to Avoid
Do You Want to Quit?
~ Worksheet #4: Reasons for Quitting

PART TWO: PLANNING YOUR OWN PERSONAL APPROACH TO QUITTING

Chapter 4: What About AA?

How AA Can Help
~ Practice #2: Try a Few Meetings
Problems with AA
It’s Your Choice
~ Worksheet #5: My Decision about AA

Chapter 5: How to Break a Habit

All About Habits
Breaking Habits, Making Changes
~ Practice #3: Pick a Few Habits and Break Them
What Else Can You Do?
~ Checklist #2: Alternatives to Drinking
Yes You Can Change

Chapter 6: Healing Through Diet

The Importance of Diet
A Matter of Balance
Recommended Foods and Beverages
Healthful Ways of Cooking and Eating
To Supplement or Not to Supplement
How to Make the Change
How to Handle Cravings
~ Practice #4: Start Your New Diet

Chapter 7: Building Inner Strength

Exercise
~ Worksheet #6: Plan Your Own Exercise Program
~ Practice #5: Begin Doing It
Relaxation Techniques
~ Checklist #3: Relaxers: What Works Best for You?
Assertiveness Training
~ Practice #6: Assertive Responses: How to Remain Centered
Stress Management and Coping Techniques
~ Checklist #4: 22 Surefire Stress Reducers
Friendship
~ Practice #7: Find at Least One Good Friend

Chapter 8: 30 Additional Ways to Renew Yourself

The Amazing Success of Acupuncture
Massage…for Health and Relaxation
Biofeedback
Bodywork/Body Movement
Hypnosis
Autogenic Training/Self-Hypnosis
Visualization
Affirmations
Subliminal Suggestion
A Clinic or a Live-In Program
Solitude and Self-Reflection
Healing with Laughter
Turn Off the TV
Fasting
Intestinal Cleansing
Herbal Remedies
Aromatherapy
Homeopathy
Chiropractic
A Chemical Alternative to Drinking
Alternative Approaches to Quitting Drinking
Counseling/Psychotherapy
Group Therapy
Light Therapy
Expressive Art Therapy
Hug a Friend
Religion
Spiritual Healing
Charity/Altruism
Growing in Love
~ Worksheet #7: Which Techniques Will You Do?

PART THREE: QUITTING AND MAKING IT WORK FOR YOU

Chapter 9: Okay Pick a Day

Use Everything You’ve Learned So Far
~ Worksheet #8: Your Master Plan
Promise Someone
Make a Contract
~ Worksheet #9: Contract to Quit Drinking
Pick a Day and Quit
~ Worksheet #10: Your Day

Chapter 10: Getting a Successful Start

Coping with Urges
~ Worksheet #11: 169 Ways to Cope with Urges
How Close Can You Get to Alcohol?
~ Practice #8: Avoiding Drinking Situations
For Anyone Who Asks You…
~ Checklist #5: Why I’m Not Drinking

Chapter 11: 15 Common Problems and How to Solve Them

Anxiety
Depression
Anger
Disturbed Sleep
Guilt
Overeating
GI Distress
Visions, Hallucinations
Fuzzy Thinking
The Same Old Family Situation
Sex
Friends
Setbacks
Slips
Celebrations

Chapter 12: Enjoying the Benefits of Not Drinking

Two Big Benefits
~ Worksheet #12: How Much Time Do You Save?
~ Worksheet #13: How Much Money Do You Save?
You Deserve a Reward
~ Checklist #6: Claim Your Prizes
Having Fun
~ Worksheet #14: The Benefits of Not Drinking

Chapter 13: Inspirations to Help Make Quitting Easier

Do One Thing at a Time
All Things Come to Those Who Wait
Old Endings Are New Beginnings
Everything Changes
Don’t Take Anything Too Seriously
Live this Very Moment
You Can’t Have Everything All at Once
Hear the Truth Within
Your Life Is as Long as You Want It to Be
You Can Have this Day for Free

Chapter 14: Making Your Life a Success

What Are Your Important Goals?
~ Worksheet #15: Personal Life Goals
Getting What You Want and Getting Good Results Without Alcohol

Chapter 15: Feeling Free

Open Spaces
Steering Clear of Trouble
~ Practice #9: Three Ways to Keep Your Freedom
A New You

After Word: Congratulations

Recommended Reading/Bibliography

Index